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Feast on Salmon

Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content. It’s very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats—more than the average U.S. adult gets from all food over the course of several days!

Salmon superfood

Why Salmon?

Salmon is all natural and packed full of health boosting nutrients. A 113g serving contains just 244 calories and provides you with high levels of monounsaturated fat, selenium, vitamin B3, vitamin B12 and vitamin D. These nutrients in salmon support your heath in numerous ways which include:

– Boosting your cardiovascular health
– Improving your mental health
– Keeping your eyes healthy
– Reducing inflammation in your body
– Strengthening your joints

Foods To Substitute For Salmon

Since salmon is loaded with beneficial nutrients and relatively low in calories, the best way to incorporate it into your diet is to replace some of the less healthy foods you eat with salmon. Doing this will allow you to lose weight (as you’ll be consuming less calories overall) and enjoy better health (as you’ll be consuming more health boosting nutrients). Therefore, if you’re currently eating any of the seafood dishes listed below, swap them for fresh salmon and enjoy your healthiest year yet:

– Fishcakes
– Fish and chips
– Prawn cocktail
– Tuna melt
– Tuna nachos

Serving Suggestions For Salmon

Salmon has a tender but distinctive flavor and tastes great without any added ingredients. This versatile, oil-rich fish is a popular restaurant choice but you can work wonders with it at home too. However, if the taste of salmon on its own isn’t to your liking, spice it up with one of the serving suggestions below:

1) Salt & Pepper Butter Salmon: Pre-heat the grill to a medium heat. Lightly season a salmon fillet with black pepper and salt, then place a small cube of butter on top of it. Grill for 5 minutes and then enjoy a salmon fillet with a subtle but satisfying taste.

2) Quick Broil salmon and top with a honey mustard sauce.

3) Smoked Salmon With Cottage Cheese: Place a portion of cottage cheese into a bowl, add chunks of smoked salmon and enjoy a creamy, tasty, salmon based snack.

4) Salmon Omelet: Place a skillet on the hob on a medium to high heat and pre-heat the grill to a high heat. Add a teaspoon of butter and chunks of salmon to the skillet and fry them for 5 minutes. After 5 minutes, add ¼ cup of grated cheese, ¼ cup of milk and 2 eggs to the skillet and then mix all the ingredients well with a wooden spoon. Fry the omelet for 2 minutes, then take the skillet off the hob, turn off the heat and place the skillet under the grill for 1 minute. After 1 minute, remove the skillet from under the grill, turn off the grill, transfer the omelet to a plate and enjoy a hot, protein packed salmon dish.

5) Salmon and Ginger Fishcakes
Ingredients: 1 Large sweet potato cut into chips, 2 tsp of olive oil, 2 Salmon fillets, I inch of ginger grated, zest of 1 lime (plus wedges to serve), ½ a bunch of spring onions finely chopped, 2 tbsp of mayonnaise

Method

1. Heat oven to 200C/180C fan/gas 6. Toss the chips in a roasting tin with 1 tsp oil. Season and bake for 20-25 mins.
2. Chop the salmon as finely as you can and place in a bowl with the ginger, lime zest and seasoning. Heat 1 tsp oil in a non-stick pan and soften the spring onions for 2 mins. Stir into the salmon, mix well and shape into 4 patties.
3. Heat remaining oil in the pan and cook the patties for 3-4 mins each side until golden and cooked through. Cover with a lid and leave to rest for a few mins. Serve 2 patties each with the chips, mayo and lime wedges for squeezing.

salmon cakes

Salmon is good stuff

The unique protein and amino acid composition of salmon is often overlooked in its nutritional profile. Salmon contains short protein molecules called peptides that have been shown to be bioactive and may have important anti-inflammatory properties. Salmon also provides important amounts of the antioxidant amino acid taurine. The unique protein and amino acid composition of salmon is often overlooked in its nutritional profile. Salmon contains short protein molecules called peptides that have been shown to be bioactive and may have important anti-inflammatory properties. Salmon also provides important amounts of the antioxidant amino acid taurine. Salmon is an excellent source of anti-inflammatory omega-3 fatty acids and immune-supportive selenium. It is also a very good source of muscle-building protein and heart-healthy niacin and vitamin B12. Additionally, it is a good source of energy-producing phosphorus, vitamin B6, and magnesium.

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